Go organic

1. Choose brown rice and whole-grain pastas and breads instead of white
When a whole grain is processed, it's stripped of fibre and precious phytochemicals that boost immunity and help prevent disease. Whole grains are the good carbs, especially for pregnant women. The fibre they provide sustains your energy longer than refined grains do and helps prevent constipation, a common problem during pregnancy.

2. Opt for organic fruit and vegetables when you can
“Organic produce is often more expensive," admits Ted Schettler, science director of the Science and Environmental Health Network. "On the other hand, several studies show that if you eat organics, you have lower levels of pesticides in your blood."

Because of a unique developmental window of vulnerability, foetal and childhood exposure to many chemical contaminants is more dangerous than exposure later in life, Schettler says. "Avoiding neurotoxic pesticides is obviously a good thing for a growing brain, whether it's a foetus or a child," he adds. If you can't find or afford organic foods, make sure you wash your produce well.

Equally essential is filling your grocery cart with produce in every color of the rainbow. Fruit and vegetables contain important nutrients for proper fpetal development, such as calcium, fibre and iron, to name a few; each color offers different nutrients and protective properties. The deeper the color, the more nutrients you get.

For example, sweet potatoes and yellow peaches provide more carotenoids - a class of phytochemical that's vital for foetal development - than white peaches or potatoes.

Limit salt

3. Limit foods that are high in salt
Salt intake and water retention go hand-in-hand, especially when you're pregnant. For some women, high sodium intake may lead to potential pregnancy complications, such as high blood pressure. High-salt foods are, by and large, those that are highly processed: canned soups, frozen dinners and boxed grain dishes. Processed foods are generally higher in the ingredients you don't want more of - fat, sugar, salt and kilojoules - and lower in important nutrients and vitamins.

4. Avoid foods made with chemical additives
Although most chemical food additives (such as artificial colors, flavours and refined sugars) are believed to be safe for a developing foetus, why take the chance? Foods made with chemicals are typically not your most nutritious or wholesome choices.

Stay away from artificial sweeteners. Not only are the chemical additives unsafe for the foetus once they cross the placenta, but they also can cause stomach problems, migraines and insomnia in adults (pregnant or not).

Basic rule of thumb: The more unpronounceable additives you find in a food's ingredient list, the less nutritious it is for both of you.

Meat & Poultry

5. Eat grass-fed and hormone-free meat and poultry
Protein is the building block of everything in the body, from DNA to neurotransmitters (brain chemicals) to muscle - and during pregnancy, you need a variety of protein-rich foods. One good source is hormone-free meat and poultry.

You also can get protein from beans, nuts, grains, legumes and soy products. If you don't eat red meat, one of the best sources of iron, be sure to consume other iron-rich foods, such as iron-fortified cereal, dried apricots and figs, blackstrap molasses and quinoa.

6. Be careful what you fish for
Fish contain omega-3 fatty acids, an important nutrient for both mom and baby's heart and immune health and baby's brain development. But many fish are contaminated with mercury, toxic industrial compounds (such as PCBs) and pesticides, substances that can cause problems ranging from brain and nervous system damage to cancer. You can get omega-3s from walnuts and ground flaxseed; sprinkle them on cereal or yoghurt.